If This Is Your First Time, Start out Slowly

SENIOR FITNESS WORKOUT

If this is your first time, start out slowly Work at your own pace. Moderation is the key. Do not overexert yourself. You should be able to hold a conversation, and not feel winded. Breathe consistently though out your exercise. It helps to count out loud, this keeps you breathing. Aerobic means air. Keep oxygen moving through the lungs and into the blood stream. Oxygen makes the heart stronger. Hydrate: Drink water before, during and after exercising. If you do get tired or dizzy sit down and rest. Or do the exercises sitting down instead of standing up. It will get easier with time, just be consistent. Keep a diary of your activity and heart rate.

If you are unable, or do not know how to do an exercise, just keep moving and try and do the movements the best you can It is important to keep moving during the aerobic activity

If your muscles or joints are sore the day after exercising, you may have done too much. Next time exercise at a lower intensity. If the pain or discomfort persists, you should talk to your doctor. IF SOMETHING HURTS, STOP DOING IT

WARNING SIGNS ARE: Chest pain or pressure Trouble breathing or excessive shortness of breath Persistent or sharp muscle or joint pain Nausea Light headedness or dizziness Difficulty with balance. BENEFITS The benefits of exercise far outweigh the risks. Remember your body was meant for movement, just like a car or bike, it needs to be used to keep working properly. If you are frail, it is particularly important to be careful, but very important to move your body because regular exercise greatly reduces the risks of falling and broken bones.

SELF CONFIDENCE- Natural endorphins produced by exercise may actually help you to feel better and alleviate sadness or depression SLEEP BETTER BRAIN FUNCTION- New research shows that regular exercise can help prevent Alzheimer’s disease and dementia. Exercise helps encourage regular brain functions and can help keep the brain active. BALANCE AND FLEXIBILITY- Reduce risk of falling and pain of arthritis STRENGTH AND ENDURANCE- Greater muscle strength helps improve your ability to balance and increases your ability to perform everyday tasks without straining your muscles. CARDIO-RESPIRATORY FUNCTION- Regular physical activity lowers your risk of heart disease and high blood pressure. Exercise will lower your blood pressure. BONE DENSITY/OSTEOPOROSIS- Exercise protects against loss in bone mass. Reduces the risks of broken bones. GASTROINTESTINAL FUNCTION- Regular exercise promotes the efficient elimination of waste and encourages your digestive health. Benefits continued-

CHRONIC CONDITIONS AND CANCER- Regular physical activity lowers risk of Alzheimer’s disease and dementia, diabetes, obesity, heart disease, osteoporosis and colon cancer, to name just a few. It also helps in the management of high cholesterol and arthritis pain.

OFTEN THE HARDEST PART IS GETTING STARTED YOU CAN DO IT! Try to do something every day. Exercise does not need to be boring- gardening; walking your dog, and dancing are all good ways to get in daily exercise. As it become a habit, it will get easier to build on your routine.

Start slowly- keep it easy, moderation is the key Be comfortable-wear comfortable, non-restrictive clothing, supportive shoes Be consistent- do a little every day Keep your activity log Have fun and enjoy life